Total Body STS - 66-minute program to work out the muscles of the body with heavy weights - 60-80% of your maximum load (the heaviest weight you can lift once). But if you do not want to make payments, simply take the weight with which you could hardly do the last few repetitions of each exercise.
STS Total Body contains both isolation exercises, and components, but to maximize the use of the time the emphasis is on exercises aimed at several muscle groups at once, and the amount of insulation to a minimum. But do not think it would be easy, because the purpose of this program are aimed at a maximum: the maximum intensity, maximum diversity and maximum results!
Perform this workout 1-2 times a week with a break. Of the equipment you will need: a full-size step-platform (or a bench for strength training), horizontal bar, rod, several sets of dumbbells, elastic tape drives for glaydinga (or disposable plates.)
The most effective movements: squats, lunges, twisting, squeezing, flai with dumbbells, etc. Each exercise is repeated twice - on 16 and 12 times in each set. But the most important technique gives Katie - she calls do less reps, but do them correctly.